As mentioned in my last article there are many things you can do to improve your game, the condition of your body and your overall health.
We have covered off flexibility, now let’s take a look at stamina and what we can do make sure we finish our round with the same or at least close to the same amount of energy that we brought with us to our first drive of the day.
First a look at things we should avoid when trying to maintain a constant level of energy. Alcohol, although it is common place to enjoy a few beverages on the course and after but reality is you aren’t doing yourself any favours. In fact in order to ensure that your body can maintain your optimal energy level it is recommended that you avoid alcohol the night before your round. Some may question this and others may seem to think it’s only logical, but the reality is it comes down to your nervous system and the effect alcohol has on it. The health of your nervous system effects your co-ordination and obviously co-ordination effects how well you play. Alcohol not only slows down your nervous system therefore deteriorating your co-ordination it also dehydrates your body which will make you feel even more sluggish.
Stay away from caffeine before and during the round, it over stimulates your mussels and makes it harder for you to concentrate and stay focused.
Fried foods or any foods high in fat for that matter although tasty should be avoided. These foods will also make you feel sluggish and the fat molecules if fried foods are harder for your body to break down and use for energy.
Finally items containing artificial sweeteners should be avoided, items such as soda, vitamin enhanced waters and even drinks designed to give you energy. These items may give a surge of energy but it will be short lived, not to mention the fact that they are not really digested by the body and can cause intestinal distress.
Now for the stuff we should be fueling our bodies with such as lean proteins, items that are low in fat and items that contain slow release carbohydrates such as berries, melons, broccoli, red pepper, mushrooms and oatmeal which provide a sustained release of energy to keep you going. Foods that have high anti-oxidant properties such as cherries, kale, sweet potatoes and chia seeds – the latter has the ability to absorb 12 times its weight in water allowing for the additional benefit of prolonged hydration.
Items high in Omega -3’s are also great such as wild salmon or walnuts both of which are great energizers. How you eat is just as important as what you eat. If possible eating light prior to your round and grazing during the round is the best way to maintain your stamina. This sounds difficult but it is easier than it may sound if you follow these simple tips.
If you are teeing off early try a bowl of oatmeal and some berries accompanied by a cup of green tea or if you are having lunch prior to the round eat a chicken, turkey or salmon sandwich including tomato, mushrooms or spinach on whole grain bread or in a wrap. Eat ½ of your sandwich before and keep the other half for around the 6th hole. If you can’t live on half a sandwich or a bowl of oatmeal take some snacks to go items such as nuts, a smoothie including whey protein (it’s the fastest digesting protein) or fresh whole fruit such as the mighty banana which helps to stock your body with lost electrolytes.
No matter how you go about it by taking the time to consider how and with what you fuel your body you may find yourself considering wanting to head to the first tee again rather than the clubhouse.
